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EMOM 25 Minute 1: row 15/10 calories Minute 2: 40 double unders or 100 jump rope Minute 3: 5 power…

For time: Count down from 1010 reps Deadlift 9510 reps hang clean 10 reps shoulder to overhead10 reps back squat…

For time 4 rounds of 30 pushups 30 alternating ground to overhead kb 53/35 30 sit-ups

For time: 2 rounds of 50 walking lunge to overhead kb press. 35/little red 50 box over 20” Lunge is…

Amrap 20 21 burpees 21 per side kb hang snatch 35/little red 21 BB hang clean 95/65 21 cal rowing

Edit: my fault, I forgot to add “3rounds” to the middle section. For time: Buy in (do once) 50 deadlift…

Amrap 12 14 sit-ups 12 kb swing 53/35 10 push up

1: 200m row 2: 20 du or 50 jump rope 3: pull up 4: toes to bar 5; box over…

For time: 1000m row 100 double unders/ 250 jump rope Then 3 rounds of: 20 shoulder to over head 95/65…

12 right side suitcase deadlift 53/35 kb 9 right side single arm Russian kb swing 6 right side shoulder to…